Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Tailpipes A tailpipe is a partner wod that consists of 3 rounds of alternating cardio for one partner while the second does a static hold. We will do the following 3 and based upon survey the class will create the third…
Strength Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then (main site wod 4/3/17) 6-9-12-9-6 reps, for time of: Burpee Over Bar Front Squat, 185/135 lbs* Chest-to-bar Pull-up *Yes I know your legs are sore from the week. Remember there are the weights that you CAN lift, the weights…
Strength/Skill EMOM 10 Minutes 3 Clean and Jerks 135/95 5 Bar Facing Burpees (note: not alternating) Then (compare to 4/13/16) Complete as many rounds as possible in 15 mins of: Run, 400m 5 Squat Cleans, 185/125 lbs Handstand Walk, 50 ft Buyout Alternating Dumbbell or Kettlebell Press. 5 x 10 Use two dumbbells or kettlebells…
Strength
Wendler Bench Press Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Bench Press 4 x 8
Strength/Skill Take 15 Minutes to determine 3 rep me power clean. (NOTE: 3 rep and 1 rep are very different things.) Then (compare to 4/13/16) As many reps in 12 mins as you can of: Box Jump, 30/24 in, 1 min Sumo Deadlift High-pull, 115/85 lbs, 1 min Box Jump, 30/24 in, 2 mins Sumo…
Strength
Wendler Squat Cycle Week 3
5 @ 75%
3 @ 85%
AMRAP @ 95%
Then
5 rounds for time of:
10 Chest to Bar Pullups
20 Kettlebell Snatches, 24/16 kg
15 Box Jumps, 24/20 in
Buyout
4 x 8 Pause Squats
(hold 3 seconds at the bottom)
Strength/Skill Wendler Press Cycle week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then For time: Run, 800 m 40 Shoulder-to-Overheads, 95/65 lbs 40 Power Snatches, 95/65 lbs 40 Box Jumps, 39/24 in 40 Sumo Deadlift High-pulls, 95/65 lbs 40 Pull-ups Run, 800 m Work in teams of 2 and use only one bar…
Wendler Deadlift Cycle week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Tommy V
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
M 115-lb. thrusters, 15-ft. rope
F 75-lb. thrusters, 15-ft. rope
Time cap: 20 minutes
Buyout
Take care of your hands 🙂
Strength/Skill 5:00 EMOM of: 3 T&G Squat Snatches* *Begin at 60% of 1RM Snatch and add weight each minute. (no pressouts) Rest Exactly 2 minutes 1XME UB T&G Power Snatches @ 80% of heaviest weight used for above Then 5 rounds of the following 3min AMRAP of the following: 400m run – max wallball shots,…
Strength
Wendler Bench Press Cycle Week 2
3 @ 70%
3 @ 80%
AMRAP @ 90%
Then
Run 800m
20 TTB
10 Squat Cleans 225/135# (do not exceed 85% of max)
20 TTB
Run 800m
Buyout
4 x 5 Narrow Grip Bench Presses
100 reps banded triceps press
